Download Dietary Reference Intake Values

Dietary Reference Intake Values
•
USDA Recommendations
Protein
10-15%
Or less
Fat 30%
No more than
10% saturated
fat
IOM Recommendations
Protein
10-35%
Carbohydrates
55-60%
Carbohydrates
Fat 20-35% no
more than 10% 45-65%
saturated fat
2000 Calories /Day
• Carbs-
1000 to 1200 calories/day
(50-60%)
• Fat600 calories/day
(30 %)
• Protein- 200 to 400 calories/day
(10%-20% )
3500 calories=1 pound
To lose weight:
2000
-500
1500 calories/day
500x7=3500 (-1 pound)
To gain weight:
2000
+500
2500 calories/day
500x7=3500 (+1 pound)
NUTRTION LABEL
1.
SERVING SIZE: This gives you the
size & total # of servings in the
container.
2.
CALORIES: # of calories per
serving.
3.
NUTRIENTS: This gives you the
dietary allotment of specific
nutrients. Some should be limited
based on daily percentages.
4.
NEEDED NUTRIENTS: Nutrients
a person should get enough of daily.
5.
FOOTNOTES: Additional
information based on caloric intake.
6.
QUICK GUIDE: Information based
on daily values percentages.
CARBOHYDRATES
Complex Carbohydrates- Simple Carbohydratesstored in the body to
used by the body
be used at a later date
immediately for quick
for energy.
energy. “glucose”
“glycogen”
ex. cakes,candy,fruit
ex. pasta,rice,bread
FIBER
Soluble Fiber:
•Functions: may help lower blood cholesterol by inhibiting digestion of fat
and cholesterol; helps control blood sugar in people with diabetes.
Insoluble Fiber:
•Functions: helps prevent constipation, hemorrhoids, and
diverticulosis
FATS
TWO TYPES OF FAT:
saturated fat-solid at room temperature
unsaturated fat-liquid at room temperature
FUNCTION OF FAT:
1. Insulation for the body (temperature)
2. Protection for internal organs, nerves, and
tissues
3. Forms part of cell structure
4. Energy for the body
FAT CELLS
• Cholesterol is a waxy,
fatlike substances that
is found in the cells of
all animals.
• High cholesterol is
associated with heart
disease.
CHOLESTEROL
PROTEINS
AMINO ACIDS
• Building blocks
• 20-28 different amino
acids.
• Essential (not produced by the
body) and Nonessential (produced by
the body)
• Essential amino acids:
animal sources (complete)
plant sources (incomplete)
Protein should account for 10% to 20% of the calories consumed each
day. Protein is essential to the structure of red blood cells, for the
proper functioning of antibodies resisting infection, for the regulation of
enzymes and hormones, for muscle growth and repair, and for the
repair of body tissue. Proteins can also be a source of energy.
VITAMINS
WATER-SOLUBLE:
FAT-SOLUBLE:
C, ALL Bs: B1,B2,B6,B12, NIACIN,FOLIC ACID,
BIOTIN, and PANTHOTHENIC ACID
A, E, D, and K
Water soluble travel through bloodstream being used immediately by the body.
Any unused vitamins are urinated out of the body. Fat soluble are stored in the fat
tissues and liver for later use.
FUNCTIONS: collagen for cells, cell growth, stronger teeth, gums, bones, blood
vessels, helps absorption rate for iron, resistance to infection, aids central nervous
system, converts sugar into fuel, healthy hair, vision, protects red blood cells, helps
blood to clot, proper digestion, kidney function, and helps the metabolism rate.
MINERALS
• Calcium-stronger bones
& teeth.
• Iron-formation of
hemoglobin to transport
oxygen to lungs.
• Potassium-muscles and
nervous system work
properly.
• Zinc-maintains immune
system & cell growth.
WATER
WATER IS NEEDED TO MAINTAIN A HEALTHY
DIET. THE HUMAN BODY IS ABOUT 70% WATER.
BRAIN-75-85% water & parts a vital role in
dehydration. It controls water intake through
altering thirst and varying the water excretion from
your kidneys. A loss of 10% or more of body weight
due to fluid loss can be life threatening.
MOUTH-Thirst is a good indicator of hydration. By the
time you feel thirst you have lose 2 to 5 cups of
water. The production of saliva is vital to good oral
hygiene.
LUNGS- Your body loses water every time you breath.
Every day you lose the equivalent of a can of drink
just by breathing.
HEART- Water is needed to continue the mechanical
function of the heart. Cells need to stay hydrated so
the heart can stimulate electrical impulse which allow
the heart muscles to contract. Drinking five or more
glasses a day can help reduce the risk of coronary
heart disease.
KIDNEYS-Control the amount of water, filters your
blood, excretes waste in your urine, and leaves
nutrients in your bloodstream.
BLOOD-75% water and is vital for transportation of
nutrients.